Plan Guide

Start Running

This plan helps you build from your current walking and jogging ability to a continuous 5K or 10K at an easy effort. You follow daily instructions that pair exact run/walk intervals with recovery days, then extend your jog time and longer easy session in gradual steps.

Start this plan

What setting it up asks you

9 short steps, a few minutes in all
  1. Your Goal Choose the distance you want to run continuously.
  2. Starting Point Tell us what you can do comfortably now.
  3. Recent Running Tell us how often you have run lately.
  4. Your Schedule Choose the time you can give the plan each week.
  5. Where You Run Tell us about your usual running place.
  6. Rest Days Choose how you want recovery days planned.
  7. Health and Pain Tell us about anything that could affect your training.
  8. Finish Date Choose the day you want to complete your goal distance.
  9. Anything Else Add details that should shape your plan.

Then you choose how the plan reaches you, and it is built.

Questions about this plan are on their way. In the meantime, the Planning & Habits answers apply to every plan.